As I'm cleaning out my drawers of summer clothes and bringing out the long-sleeves, I'm reminded of how my wardrobe, as well as my eating habits, change bi-annually. As the weather trends cooler, I do housecleaning, move my cool weather clothes into the closet in preparation for fall and winter, and plan for a season-changing digestive cleanse. I do this on recommendation from the ancient art of Ayurveda, the diet and lifestyle aspect of yoga.
Ayurveda informs me on which flavors and foods are most appropriate for the season as well as my individual constitution. In Ayurvedic terms, I happen to be vata-pitta, which relates to the qualities of air and fire. My yoga practice, including how I eat, is to balance those two dominant qualities.
Sugar is my nemesis (can you relate?), so while end-of-year celebrations are drowning in the stuff, I do my best to stem cravings by avoiding processed sugar and make my plant-based meals regular and well-balanced. Of course I'll enjoy a sweet treat from time to time, but doing a cleanse is what enables me to stay aware and in control over cravings.
Overcoming obstacles is one major principle of yoga: that oftentimes you can rejuvenate health and wellbeing is by simply by removing an obstacle rather than by adding something. Basically, to reset the digestive system is to remove something before you add something else which is the underlying principle of a cleanse: to remove what is unnecessary, or excessive, so your gut can function better.
A good digestive cleanse feels like washing away the gunk in the corners of your "house," refreshes the taste buds, reduces cravings and mood swings, and brings about a steadiness to your energy. And just like cleaning a house, refreshing your approach to food is actually really rewarding when planned out with determination to follow through. The first part of a cleanse is simply changing your diet to seriously reduce or eliminate processed foods, sugars, and caffeine.
Could you go one day of clean eating, no processed sugars,and reduced or no caffeine? Now, what about two? What about three days of clean eating, no processed sugars, and reduced or no caffeine? Three days is excellent preparation for a digestive cleanse, and you may actually feel the benefits before making any other dietary changes.
Following is an article I wrote for WestCoast Magazine, republished here for my readers.
"Four Day Autumn Cleanse"
Although California doesn’t precisely follow the calendar of seasons, you know it’s time for a cleanse when the A/C stops kicking in every day! Juice cleanses are a popular choice, but did you know that special slow-cooked food can also reset your system and balance your mood?
A digestive cleanse feels like washing away the gunk in the corners of your digestive system, refreshes your taste buds, and makes your whole body feel refreshed. And just like cleaning house, changing your diet and refreshing your approach to food is rewarding when planned out and encouraged to follow through.
During a four-day cleanse you can still go to work and do many of the same activities you enjoy, but rest is always best. First, identify one week that you can reduce your energy output such as a Thursday through Sunday and mark it on your calendar. Start cleaning up your diet on Monday or Tuesday by eliminating alcohol, meat, dairy, and refined sugar. Rise in the early morning to scrape your tongue and brush your teeth to remove bacteria that would otherwise make it into your stomach. Sip 8-16 oz of hot water with a twist of lemon. Eat whole foods throughout the day such as vegetables, fruits, nuts, and seeds.
On the first official day of your cleanse, simplify your diet for four days with fresh room temperature water or herbal infusion, and two meals per day of this specially prepared meal called kitchari (KIT-cha-dee). Kitchari is a one-pot dish of small split yellow lentils, and basmati rice with spices and vegetables that will healthfully sustain you for four days.
How to make Kitchari for a Four-Day Cleanse
INGREDIENTS
1/2 cup basmati rice 1 cup mung dal (split yellow lentils) 6 cups (approx.) water 1/2 to 1 inch ginger root, chopped or grated A bit of mineral salt (1/4 tsp. or so) 2 tsp. ghee or avocado oil1/2 tsp. coriander powder 1/2 tsp. cumin powder 1/2 tsp. whole cumin seeds 1/2 tsp. mustard seeds 1/2 tsp. turmeric powder 1 pinch garlic chivesHandful of fresh cilantro leaves 1 and 1/2 cups assorted vegetables (optional)
PREPARATION
Carefully pick over rice and dal to remove any stones, then wash thoroughly. Add the 6 cups of water to the rice and lentils and cook covered until it becomes soft, about 20 minutes. While that is cooking, prepare any vegetables that suit your constitution. Cut them into smallish pieces. Add the vegetables to the cooked rice and dal mixture and cook 10 minutes longer. In a separate saucepan, sauté the seeds in the ghee until they pop. Then add the other spices. Stir together to release the flavors. Stir the sautéed spices into the cooked dal, rice, and vegetable mixture. Add the chopped fresh cilantro and serve.
Dietary and lifestyle changes can make a huge difference in how you feel. For more information on the benefits of a whole-food plant-based diet, we recommend Dr. Michael Greger's donor-funded website on all things nutrition at nutritionfacts.org.
Wishing you a happy cleanse and good health this season!
In Peace,
Kristen
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